CrossFit Fixx – Barbell Club
Warm-Up
2:00 Row
3 x 6 Face Pull Overhead Squat
2 x 10 Half Kneeling Hip Hinge to Press
1:00 Hollow Hold
20 Hip Internal Rotation Progression
15 Bretzel
2 Rounds:
1st Round w/ PVC — 2nd Round w/ empty BB
10 OHP
10 BTN Snatch Grip Push Press
10 Front Squats
Snatch Grip Behind the Neck Push Press (6 Rounds for weight)
2×5 at 50/60% 1rm Push Press
1×3 at 70%
6×3 at 80%
Front Squat (2×5 at 50/60% 1rm Front Squat
1×3 at 70%
6×3 at 80%)
CORE STRENGTH OVERHAUL L-1 WOD 4 (4 Rounds for reps)
Perform 4 x max effort Stir the Pots.
Then complete 5 minutes max distance suitcase carry. Switch hands on the carry as needed
Optional Olly Lifting Extra Credit
2 x 15ea. Hip Flexor Stretch & Press
4 Rounds:
MAX Psoas March
MAX Hip Thruster Progression – Double Leg or Marching
2×1 minute foam roller thoracic extensions with overpressure
3 rounds:
x10 9090 Overhead Raise
x10 Band Z Press
x1 minute Overhead Carry